After a long simmer in a slow cooker, lean pork tenderloin shreds when sliced. Scoop up the pork with its hot-sweet sauce and serve plain, over baked potatoes or in a bun with coleslaw.

Ingredients

Makes 6 servings

¾ cup sweet and smoky low-sodium barbecue sauce

¾ cup unsweetened apple juice

1 - ½ tablespoons apple cider vinegar

1 tablespoon brown sugar

¼ teaspoon smoked hot paprika

1 small onion, finely chopped

1 (1 - ½ pound) pork tenderloin, trimmed of visible fat

1 garlic clove, smashed

Directions

In a bowl, stir together barbecue sauce, apple juice, vinegar, sugar and paprika. Stir in onion. Rub pork tenderloin with garlic clove; discard leftover garlic.

Pour half the sauce into a 5-quart slow cooker. Top with pork tenderloin. Pour remaining sauce over pork.

Cover. Cook at low setting for 5 to 6 hours. (Meat thermometer inserted into pork should read at least 145 degrees.) Remove pork from slow cooker, but don’t turn off slow cooker. Let pork rest for 3 minutes. Slice pork into ¼¼-inch thick slices. Meat will break into thick chunks. Return to slow cooker and let soak in the sauce for 3 to 5 minutes.

Nutritional Information (per serving)

Calories 230
Fat 4 g
Cholesterol 72 mg
Sodium 270 mg
Carbohydrates 19 g
Fiber 0 g
Protein 26 g

Love the recipe? Download the Slow Cooker Pork Tenderloin in Barbecue Sauce Recipe (PDF)

Bell peppers are low in calories and high in vitamin A and C, making them an excellent choice for a healthy immune system and maintaining good vision. They are also a beneficial source of vitamin E, which plays a role in keeping our skin and hair looking healthy.

Ingredients

Makes 4 servings

1 medium red bell pepper, cored, seeded and diced
1 medium yellow bell pepper, cored, seeded and diced
1 jalapeno chili, cored, seeded and minced (see note)
1 cup corn kernels (see note)
4 teaspoons canola oil, divided
1 pint grape tomatoes, halved lengthwise
1 large garlic clove, minced
1 celery stalk, trimmed and chopped
1 small red onion, chopped
½ teaspoon crushed dried oregano
¼ teaspoon ground cumin
¼ teaspoon pepper
4 cups (1 quart) reduced-sodium vegetable broth
2 tablespoons minced fresh cilantro

Optional toppings - unsalted baked tortilla chips, cooked black beans, reduced-fat shredded cheddar cheese

Directions

Place red bell pepper, yellow bell pepper, chili and corn kernels in a shallow roasting pan. Drizzle with 2 teaspoons canola oil. Roast in preheated 400-degree oven for 15 minutes, stirring once. Add tomatoes, stir and roast an additional 15 minutes, stirring once. Meanwhile, Heat remaining 2 teaspoons oil in Dutch oven over medium heat.

Add garlic, celery and onion. Cook for five minutes or until vegetables are tender. Stir in oregano, cumin and pepper. Remove roasted vegetables from oven and add to Dutch oven. Stir well. Add broth. Bring to a boil; Reduce heat to low and Simmer five minutes to blend flavors. Sprinkle on cilantro. Serve with one or more optional toppings if desired.

Note - The heat in jalapeno chilies varies greatly. Take a tiny taste and decide whether to use the entire chili in the soup. For 1 cup of corn, use a paring knife to remove the kernels from 2 medium ears of corn. If desired, substitute 1 cup of frozen corn kernels.

Nutritional information

Per serving (without additional toppings)

Calories 135
Fat 5 g
Cholesterol 55 mg
Sodium 165 mg
Carbohydrates 20 g
Fiber 4 g
Protein 3 g

Love the recipe? Download the Roasted Vegetable Soup Recipe (PDF)

Pears are packed with antioxidants, fiber, vitamins and minerals and will have your home smelling like fall in no time!

Ingredients

(Serves 8)

4 medium firm pears, preferably Bosc
½ cup maple syrup
½ tsp cinnamon
¼ cup finely chopped pecans

Directions

Preheat oven to 350 degrees. Quarter the pears length- wise, and remove the cores and stem ends. Arrange in a 9-by-9-inch nonstick baking pan. Combine syrup and cinnamon and drizzle over the pears, then scatter the pecans over the pears. Bake until the pears are tender but not overcooked, 25 to 30 minutes. Stir the mixture well about 15 minutes into the baking time. Cut into 8 even squares. 

(Recipe courtesy of James F. Loomis, MD, MBA, Medical Director, Barnard Medical Center.)

Nutritional information

Per serving ½ pear

Calories 122
Fat 2g
Cholesterol 0 mg
Sodium 3 mg
Carbohydrates 26.4 g
Fiber 3 g
Protein 2.4 g
Sugar 19.9 g
Potassium 150 mg

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If you have never prepared kale, you will see the direction say to massage the dressing into the kale. Sounds strange right? But do it anyway, it will make a huge difference. The leaves transform from tough to tender as the cellulose structure breaks down, it will even change to a deeper, darker green.

Ingredients

Makes 10 servings

5 bunches black Tuscan kale
1 tablespoon red pepper flakes
¾ cup dried blueberries
½ cup fresh lemon juice
¼ cup honey
1½ cup olive oil
1 teaspoon salt

Directions

Lemon Vinaigrette recipe (yields 2 cups)

½ cup fresh lemon juice
¼ cup honey
1½ cup olive oil
1 teaspoon salt

Place all ingredients in blender and blend for 1 minute.

Kale Salad recipe

Clean stem off kale and chop in to ½ in strips.

Toss cleaned and chopped kale with ½ cup of lemon vinaigrette. Lightly massage the dressing into the kale. This should be done at least 8 hours before you serve kale; overnight is preferred.

Right before serving, place kale, red pepper flakes, dried blueberries and ½ cup of the lemon vinaigrette into a mixing bowl. Toss all together; add more vinaigrette if desired. Season with salt and pepper to taste.

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Eggplants are the main attraction in this healthy, easy to make Grilled Ratatouille Salad recipe. Eggplants are high in antioxidants, may lower overall cholesterol and help improve blood flow. Add colorful red bell pepper, yellow summer squash and ripe tomatoes to this version of ratatouille for the perfect “flavor of summer” any time of year.

Ingredients

Makes 4 servings

2 Japanese eggplants
1 medium sweet onion, such as Vidalia
1 medium summer squash
1 medium red bell pepper
Olive oil
2 medium ripe tomatoes, chopped
2 tablespoons chopped, pitted black olives
1 tablespoon chopped fresh basil
1 tablespoon chopped Italian parsley
½ teaspoon crushed dried oregano
¼ teaspoon crushed dried thyme
1 tablespoon red wine vinegar
Salt and pepper to taste
¼ cup grated Parmesan cheese
2 cups cooked brown rice, optional

Directions

Slice the eggplants ½ inch thick. Slice the onion ½ inch thick. Quarter the squash lengthwise. Cut the bell pepper into ½ inch pieces lengthwise. Brush the eggplant, onion, bell pepper and squash lightly with oil.

Place in a vegetable basket and grill on a hot grill. Remove the onion, bell pepper and squash after 10 minutes or when browned and tender; remove the eggplant after 12 minutes or when browned and tender.

Coarsely chop the grilled vegetables. Place in a bowl. Add the tomatoes, olives, basil, Italian parsley, oregano, thyme, 1 tablespoon olive oil, vinegar, salt and pepper to taste. Toss with cheese. Spoon rice onto 4 plates, if desired. Top with ratatouille.

Nutritional information

Per serving*

Calories 260
Fat 10 g
Cholesterol 4 mg
Sodium 450 mg
Carbohydrates 33 g
Fiber 4.5 g
Protein 6.7 g
*Per serving information includes rice seasoned with ¼ tsp salt.

Love the recipe? Download the recipe: Grilled Ratatouille Salad (PDF)

Oatmeal is incredibly nutritious and rich in fiber, and it may help you control your weight by keeping you feeling fuller longer.

Ingredients

(Serves 6)

½ teaspoon ground cinnamon
½ teaspoon salt
3 cups old-fashioned oats
½ cup raisins or dried sweetened cranberries
¼ cup coarsely chopped walnuts or sliced almonds
Granulated sugar, brown sugar, honey or maple syrup (optional)

Directions

Combine cinnamon, salt and oats in a bowl. Stir well to mix. Stir in raisins and walnuts. Pack mixture into a jar with a tight-fitting lid. Prepare as you would oatmeal, using twice as much water as oats. (Use 6 cups water in a large pot for the entire mix.) Sweeten to taste.

Nutritional information

(Per Serving)

Calories 230
Fat 2.5 g
Cholesterol 0 mg
Sodium 181 mg
Carbohydrates 40 g
Fiber 2 g
Protein 7.5 g

Love the recipe? Download the recipe: Raisin Walnut Oatmeal Mix (PDF)

This Pineapple Mint Blueberry Smoothie is packed with antioxidants, fiber, manganese (important for bone development), and vitamin C (for immune health).

Ingredients

(Makes serving 2 – 1 ¼ cup)

1 cup fat-free frozen vanilla yogurt
1 cup fresh blueberries
½ cup fat-free milk
1 tablespoon honey
2 ice cubes
2 tablespoons finely chopped mint (optional)

Directions

Place yogurt, blueberries, milk, mint, honey and ice cubes in blender container. Puree with on/off pulses about 30 seconds, or until mixture is thick and creamy. Pour into 2 glasses and garnish with mint.

Nutritional information

Per serving

Calories 196
Fat .25 g
Cholesterol 6 mg
Sodium 92 mg
Carbohydrates 42.5 g
Fiber 2 g
Protein 6.5 g

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Stone fruit like peaches have been shown to ward off obesity-related diseases such as diabetes and cardiovascular disease. They may also reduce bad cholesterol (LDL).

Ingredients

Makes 4 servings

1½ teaspoons canola oil
1 small jalapeno chili, cored, seeded and minced
1 small garlic clove, minced
1 large shallot, minced
1 teaspoon grated fresh gingerroot
2 cups coarsely chopped peeled peaches (2 medium peaches)*
1½ tablespoons cider vinegar
1½ tablespoons brown sugar
1 dash chipotle chili powder or cayenne pepper
Salt and pepper to taste
1 tablespoon minced chives

* Use fresh peaches in the summer, frozen or water-pack canned peaches at other times of the year. Use peach chutney as a topping for roast chicken breast, tuna or salmon steaks, or over hamburgers.

Directions

Heat canola oil in medium saucepan. Add chili, garlic, shallot and gingerroot and sauté until tender, about two minutes. Stir in peaches, vinegar, brown sugar, chipotle chili powder, salt and pepper. Simmer mixture for 10 minutes or until fruit is tender. Sprinkle on chives just before serving.

Nutritional information

Per serving

Calories 75
Fat 2g
Cholesterol 230 mg
Sodium 85 mg
Carbohydrates 15 g
Fiber 1.5 g
Protein 11.5 g

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The mixed greens in this recipe provide a healthy dose of vitamin A, vitamin C, vitamin K, folate, potassium and taste great too.

Ingredients

Makes 4 servings

1 lb. boneless beef top sirloin, cut ¾-inch thick

1-½ teaspoons crushed mixed peppercorns (black, pink and green)

1 medium red bell pepper, cut into 1-½-inch pieces

1 medium yellow bell pepper, cut into 1-½-inch pieces

Salt, as desired

1 (5-ounce) package mixed baby greens

Dressing

¼ cup reduced-fat sour cream

2 tablespoons light mayonnaise

2 tablespoons fresh lemon juice

1 large garlic clove, minced

1 teaspoon Worcestershire sauce

½ teaspoon crushed mixed peppercorns (black, pink and green)

¼ teaspoon salt

3 to 4 tablespoons fat-free milk

Directions

Cut beef steak into 1-¼-inch pieces. Toss with crushed peppercorns. Alternately thread beef and bell pepper pieces evenly onto four 12-inch metal skewers.

Place skewers on rack in broiler pan so the surface of beef is 3 to 4 inches from heat. Broil for 8 to 10 minutes for medium-rare to medium doneness, turning once. Remove from heat. Season with salt as desired.

Meanwhile, to prepare creamy peppercorn dressing, whisk together sour cream, mayonnaise, lemon juice, garlic, Worcestershire sauce, crushed peppercorns and salt in a small bowl. Stir in milk, 1 tablespoon at a time, until dressing is a creamy consistency. Set aside.

To assemble salad, place greens in a serving bowl. Remove beef and peppers from skewers and arrange over greens. Drizzle with dressing.

Nutritional Information (per serving)

Calories 236

Fat 10g

Cholesterol 60 mg

Sodium 300 mg

Carbohydrates 9 g

Fiber 1.1 g

Protein 28 g

Courtesy of “The Healthy Beef Cookbook” by Richard Chamberlain and Betsy Hornick, RD, John Wiley & Sons Inc., 2006

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This delicious salad contains apples and tomatoes, both of which are high in antioxidants and fiber. They are also an excellent source of vitamin C, which can protect your eyesight and help prevent heart disease.

Ingredients

Serves 6

1 small head romaine lettuce, cut into ½ inch wide crosswise strips
2 medium tomatoes, cored, seeded and diced
1 small red onion, chopped
1 medium green apple, peeled, cored and diced
½ cup frozen, thawed corn kernels
1 ½ cups crushed, baked low-fat tortilla chips
1 small avocado, peeled, seeded and thinly sliced

Directions

Dressing recipe

⅓ cup pine nuts
1 teaspoon ground cumin
¼ cup red wine vinegar
½ cup extra-virgin olive oil
Salt to taste (optional)
Freshly ground pepper to taste

Mix all dressing ingredients together. Set aside.

Mexican Salad recipe

Combine the lettuce, tomatoes, onion, apple, corn and tortilla chips in a large bowl. Drizzle with 3 tablespoons dressing. Toss gently but well. Top with avocado slices and serve immediately.

Nutritional information

Per serving (with dressing)

Calories 163
Fat 9g
Sodium 75 mg
Carbohydrates 20 g
Fiber 5 g
Protein 3 g

Adapted from “The Joslin Diabetes Great Chefs Cook Healthy Cookbook,” Simon & Schuster, 2002

Love the recipe? Download the recipe: Mexican Chopped Salad (PDF)